How to Stop a Panic Attack Without Anyone Noticing

December 19, 2016

The most important thing you can know about anxiety attacks and panic attacks is how to calm yourself down. Personally, I believe treatment for anxiety to be natural – no medication. I am definitely biased because I currently am on a “serotonin upper”, but I feel as though many medications only mask the condition, and aren’t actually treatment for anxiety. So, you truly need to learn how to stop a panic attack all on your own. 

It isn’t as scary as it sounds. 

Like you, I understand the importance you have placed on hiding your anxiety attacks or the fact that you’re experiencing panic attacks right here, at this exact moment. You definitely don’t want to look like you have a giant sign on your forehead that reads,

I am currently freaking the eff out!

Needless to say, I’m not going to recommend that you bust out a brown paper bag and start to breathe slowly. Instead, I have taken it upon myself to find tactics and methods that will teach you how to stop a panic attack without making it obvious that you’re having one in the first place. You have to learn how to make yourself as comfortable as possible while the panic attacks pass.

Take Some Deep Breaths

They (the doctors and all those expensive therapists) say that deep breaths are the most important thing you can do, but it takes practice. You can bust out some deep breaths right now, but to truly reap the benefits, take a half an hour before bed to just breath – slow, deep, steady breaths. This method is ideal to stop your anxiety attacks on the spot because it naturally relaxes your body, and your anxiety decreases en suite. 


Accept That You’re Experiencing Anxiety Attacks

Fighting your panic attacks is the worst thing you can do. You’re just adding fuel to the fire. Realize that you are experiencing nervousness, and accept that it’s there, and that it will pass  – it always does. An incredible method of exposure therapy is to make yourself get as anxious as possible. Put yourself in that fearful situation and once you’ve reached your peak of panic, try to keep it there for at least 5 minutes. You can’t. Why, you ask? Because you’re facing your fears, and anxiety attacks will back down every single time. 

Let the Thoughts Float in One Ear & Out The Other

An excellent way to accept your panic attacks is to just let it be there. When you start to have nervous thoughts, just think

Oh. I’m having a panic attack. I’m just going to let it go in one ear and out the other.

Let it float in and out. Don’t pay much attention to it. Just let it go. 


Mind Over Matter

This is the secret of treatment for anxiety. So many things in this world pertain to mind over matter, and although there are medical conditions that can worsen anxiety, practicing a powerful mind will absolutely help you learn how to stop a panic attack. Your mind is magical. If you keep telling yourself you’re going to have a bad day, your mood will eventually change to ensure that this is true. The same can be said about your anxiety attacks. So, use calming self talk. Some of my favourite phrases are:

“This feeling will pass.”

“I will get through this.”

“It will end, I just have to wait.”

“I am feeling anxious now, but soon it will pass.”

Focus on Something Else – Anything Else

Mental diversions are awesome. They distract you from your anxious feelings. There are many different methods, but some of my personal favourites are;

  • Count backwards from 100 by 3’s
  • Recite the lyrics to your favorite song 


You do not have to go into a full fledge panic mode. Practice these methods and learn how to stop a panic attack as soon as you feel one coming.



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